Diabetes and High Blood Pressure: What Can You Eat?

If you have diabetes and high blood pressure it’s important that you add foods to your diet that will help you control both disorders, and avoid anything that could be harmful

Many people suffer from these two diseases and might think it’s too hard to follow a diet that excludes salt and sugar.

It is possible to carry out a healthy diet that meets the needs of both conditions, however. In today’s article we want to share with you what you can eat if you suffer from diabetes and high blood pressure.

Tips for diabetics and people with high blood pressure

It’s very important that you respect the recommendations of your doctor concerning what you can and cannot eat, or what foods are better reduced and avoided.

Aside from what you eat, there are certain habits that can make the difference between leading a healthy life or one where your diabetes and high blood pressure symptoms don’t allow you to perform your daily activities.

Here are some recommendations you should remember:

  • Avoid bad lifestyle habits, like being sedentary and smoking. Don’t drink alcohol because of its high sugar content.
  • Don’t consume processed foods, those soaked in brine, or smoked meats.
  • Reduce the amount of salt in your meals and avoid putting salt on the table. Instead use herbs like oregano and rosemary to season your dishes.
  • Drink 10 glasses of water during a day (have the first five in the morning).
  • Develop a meal plan with a specialist. Slowly chew each bite of food and give yourself 30 minutes to finish eating.
  • Consume three meals a day, one every six hours, with small snacks between meals. Measure the proportions and amounts that you eat on a daily basis.
  • Be disciplined in your routine and lifestyle. Take a notebook to log your meals and any moods or symptoms.
  • Measure your glucose and blood pressure at the same time every day (for example, after breakfast, before lunch, or after a nap).

What should the diabetes and high blood pressure diet contain?

Because both of these disorders can appear together but at different times, it’s a good idea to get used to eating a balanced diet.

If you suffer from both diabetes and high blood pressure you’ll need to be careful with the foods and drinks you choose, but especially with the amount.

Your diet should be characterized by being low in sodium, fats, and carbohydrates. This is a general rule. As for the foods that you should never forget, you’ll find:

Do not forget to read: Which foods reduce high blood pressure?

Foods that are rich in soluble fiber

These maintain stable fat levels and can be used as substitutes for salt. At the same time, the fiber helps to prevent constipation and balance your blood pressure.

Among the foods that can contribute lots of fiber and Omega 3 fatty acids (recommended for people with diabetes and high blood pressure) we find:

  • Cereals (whole grains, oats, barley, wheat bran, whole wheat)
  • Dried beans and peas
  • Apples
  • Carrots
  • Nuts
  • Salmon
  • Flaxseed oil
  • Tofu


A good diet always contains vegetables, especially if you have diabetes and high blood pressure. You’ll need to cook them without salt (or with vary low amounts).

They’re best raw, steamed, or baked, and seasoned with herbs.

Never stop eating:

  • Garlic and onion
  • Lettuce, cabbage, and broccoli
  • Radish
  • Chard and spinach
  • Celery and turnips
  • Tomatoes
  • Eggplant


There’s a common misconception that diabetics can’t eat fruit because they’re sweet. With exceptions like bananas and when consumed in moderation, however, all others are allowed.

We recommend you eat:

  • Oranges
  • Tangerines
  • Grapefruit
  • Strawberries
  • Apples
  • Pears
  • Watermelon


Eating fish three times a week is good for your health and perfect for people with diabetes and high blood pressure.

The best ones are cold water or “blue” fish because they provide omega-3 fatty acids that reduce heart problems and provide vitamins, antioxidants, and minerals.

They’re recommended for all your cells and organs to keep them in good condition.

Among the best are:

  • Salmon
  • Sardines
  • Mackerel
  • Tuna
  • Hake
  • Mere

Do you want to know more? See: 5 fish to avoid

Dairy products

These boast a good amount of calcium and don’t contain as much fat as other products to keep you from being overweight while controlling your blood sugar.

Don’t hesitate to consume the following (all skim):

Be careful with processed and frozen foods because they usually contain a lot of salt.

You should also pay attention to foods that are low in sugar because they may contain a lot of sodium (such as oat flakes for breakfast, for example).

Pay close attention when you’re out buying foods and read the nutritional labels for everything you choose. At first it will take time, but then you’ll know what you should and shouldn’t eat.

For starters, choose more from the fruits and vegetables section than any other and it will be easier for you to pick healthy foods.

Don’t forget that, in addition to eating healthy foods, you need to exercise three times a week.

Without having to perform very difficult or intense exercise, set aside your sedentary lifestyle and bad habits if you want to live well, even if you have diabetes and high blood pressure.

Finally, comply with all the recommendations by your doctor (or your nutritionist).

Ask them any questions you have, even the ones that you think might be obvious. Keep a list of what you’re eating for your doctor to evaluate whether your diet is appropriate.



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